Fitness Heroics – CrossFit
In’s
3 x 5 Kick ups into handstands
Yoga/Mobility
-QL
-Glutes
Warm-up
Burgener Clean Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
WOD #1
Mr. Clean (AMRAP – Rounds and Reps)
Death by ascending ladder
1:00-2:00
1 Power Clean
1 Hang Clean
2:00-3:00
2 Power Cleans
2 Hang Cleans
3:00-4:00
3 Power Cleans
3 Hang Cleans
4:00-5:00
4 Power Cleans
4 Hang Cleans
etc.
Scaled: any weight
RX: 95/75
RX+: 135/95
WOD #2
Row 1,000 meters for time
1000m Row (Time)
Max Effort 1000m Row